ARE YOU IGNORING YOUR PELVIC FLOOR? скачать в хорошем качестве

ARE YOU IGNORING YOUR PELVIC FLOOR?

Are YOU Ignoring your Pelvic Floor? (DO DAILY!) "Nearly 1 in 3 women experience pelvic floor dysfunction at some point in their lives, leading to issues like incontinence, lower back pain, and reduced core strength." (American Journal of Obstetrics & Gynecology) Strengthening the pelvic floor is crucial for better posture, improved bladder control, core stability, and even enhanced athletic performance. Plus, it plays a key role in reducing the risk of prolapse and supporting overall health as women age. Why Women Shouldn’t Ignore Pelvic Floor TrainingThe pelvic floor is a group of muscles that support the bladder, uterus, and bowel. It plays a crucial role in core strength, stability, posture, and even daily functions like breathing and movement. Yet, many women overlook it in their training—until problems arise. Why Pelvic Floor Strength is Essential:Prevents Incontinence & Bladder Issues Nearly 1 in 3 women experience urinary incontinence, especially after childbirth or menopause. A strong pelvic floor helps prevent leaks during exercise, coughing, or sneezing. Reduces the Risk of Pelvic Organ Prolapse Weak pelvic muscles can lead to organ prolapse, where the bladder, uterus, or rectum shift downward—causing discomfort and long-term complications. Supports Core Strength & Stability The pelvic floor is part of the deep core system. Weakness can lead to back pain, poor posture, and decreased workout performance. Enhances Sexual Health & Function Stronger pelvic muscles improve blood flow, sensation, and orgasmic response, enhancing intimate health. Aids in Pregnancy & Postpartum Recovery A strong pelvic floor supports the growing baby during pregnancy and helps in postpartum recovery, reducing risks of incontinence and discomfort. Improves Athletic Performance Athletes with a weak pelvic floor often struggle with leakage during high-impact activities. Training these muscles improves endurance, stability, and power. How to Strengthen the Pelvic FloorKegel Exercises – Contract and hold for a few seconds, then release. Deep Core Breathing – Engage the pelvic floor with diaphragmatic breathing. Squats & Glute Bridges – Strengthen the entire core-pelvic connection. Yoga Asanas  Ignoring pelvic health can lead to long-term issues, but incorporating simple exercises into your routine can prevent problems and improve overall well-being. •Child’s pose •Sphinx  •Bird dog  •Wide knee seated squat  •Supine March •Supine V lifts  •Bridge w/loop & ball  •Happy Baby •Dead bug mover •Knee to chest  •Side clams w/band  •Wall sits •Deep breathing  •Supine Kegels  #Pelvic floor exercises #pelvictilt floor strength #Kegel exercises for women #Strengthen pelvic floor #How to strengthen your pelvic floor after childbirth #Best exercises for pelvic floor muscles #Natural ways to improve pelvic floor health #Pelvic floor exercises for incontinence #How to stop bladder leaks with exercise #Core and pelvic floor connection #Yoga for pelvic floor strength #Postpartum pelvic floor recovery #Weak pelvic floor symptoms in women #yoga • #How to prevent prolapse naturally